Frog Pose (Mandukasana): Steps, Benefits & How To Do It

Mandukasana, or Frog Pose, is a kneeling posture where you fold forward with the fists or palms pressed into the lower belly. It gently engages the abdomen, stretches the hips and thighs, and encourages slow, conscious breathing as the torso lowers. Keep the knees comfortable and move only as far as the body allows. Practised here women-first, in Kolathur.

How to do it

How to do Frog Pose, step by step

1
Settle into a kneeling base
Kneel on the mat in vajrasana, sitting back towards the heels with the knees comfortable and the spine tall. Place a folded blanket under the hips or ankles if needed.
• Hold
2
Place the fists on the belly
Make light fists and rest them, thumb side in, against the lower abdomen just below the navel. Keep the shoulders relaxed and the elbows drawing gently in.
↑ Inhale
3
Fold forward
Exhale and hinge forward from the hips, pressing the fists softly into the belly and lowering the chest towards the thighs only as far as is comfortable.
↓ Exhale
4
Hold and release
Stay for a few slow breaths with a relaxed belly and easy gaze. To come out, inhale and rise up slowly, then release the fists and rest.
↑ Inhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Frog Pose is good for

✓Gently stretches and tones the abdominal region as the torso folds forward
✓Opens the hips and stretches the thighs and lower back
✓Encourages slow, conscious breathing and a steady, inward focus
✓Mobilises the spine through a gentle seated forward bend
✓Helps release tension in the hips and pelvic area

What it works

Muscles and chakrasbody and energy

Muscles worked

Hip flexors
Core (abdominals)
Pelvic floor
Quadriceps
Lower back (erector spinae)

Brighter violet marks the muscles this pose works most.

Chakras activated

SacralSwadhisthana
Solar PlexusManipura

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid during pregnancy and for some time after abdominal surgery, as the pose compresses the belly; ease off and never force the fold.
Skip or modify if you have weak or injured knees; sit on padding and take knee care so there is no strain in the joint.
Those with ulcers, hernia or significant digestive discomfort should avoid the deep abdominal pressure and practise under guidance.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

Book on WhatsApp See classes

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Frog Pose: common questions

What is Mandukasana good for?

Mandukasana, or Frog Pose, is a kneeling forward fold that gently engages and tones the abdomen, opens the hips and stretches the thighs and lower back. The slow forward fold also encourages conscious breathing and a calm, inward focus.

How do I do Frog Pose safely?

Kneel on padding, make light fists and rest them on the lower belly, then exhale and fold forward only as far as is comfortable. Keep the knees supported, the breath relaxed, and come up slowly. Never force the abdomen or the fold.

Can beginners do Mandukasana?

Yes. Beginners should sit on a folded blanket to protect the knees and ankles, reduce the depth of the fold, and soften the fists to open palms if the abdominal pressure feels strong. Build the range gradually with regular practice.

Who should avoid Frog Pose?

Frog Pose is best avoided during pregnancy, soon after abdominal surgery, and by anyone with ulcers, hernia or significant digestive discomfort, because it compresses the belly. Those with knee injuries should modify with padding or skip the pose.

How long should I hold Mandukasana?

Hold for around 30 to 60 seconds, breathing slowly and evenly, then release upward with an inhale. You can repeat it a few times, resting in between, rather than holding one long, forced fold.

Frog PoseMandukasana